Perform intervals 2x per week – My favorite is sprinting, but you can use bikes, treadmills, rowers. Ditch the slow cardio and get more results in less time. Also it’s not catabolic so it doesn’t breakdown your lean muscle.

Set your protein intake – women generally get 1/2 or less their required protein intake daily. Start planning 5 meals a day with 20-30g protein at each meal.

Carb Timing – Focus on getting healthy carbs after training sessions. Aim for a little more on hard training days and a little less on your off days.

Plan your meals ahead – spend 2 days a week preparing meals and having them packaged in the fridge ready to go.

Don’t drink your calories – water with lemon or lime help to alkalize your body. Adding a cinnamon stick will help maintain healthy blood sugar levels.

Get sleep – 7-8 uninterrupted hours a night is optimal. Go to bed at a regular time and try and wake up without an alarm (if possible). Turn off TV/electronics, make sure your room is pitch black and set the temperature properly. This will help reduce cortisol and helps with insulin sensitivity.

Be mindful – when you eat try and chew 10-15 times for each bite. Also add mindful breathing techniques. This can also help reduce stress/cortisol which is the enemy of getting lean.D

Don’t get neurotic – use your hands to measure foods instead of trying to calculate every calorie.

Palm of hand for protein

Fists for vegetables – 1-2 every meal

Cupped hand for carbs – depending on body type and meal 0-2 Thumb for fats – 1 if you’re having carbs at meal or 2 if you’re not.

If you cheat it’s ok, just aim to get back on track next meal. 85-90% compliance will get you good, sustainable gains.

Hopefully this helps you get the summer body you’re looking for. If you need more help contact your local SST location.

This series on how to incorporate static stretching to improve athletic performance was begun a couple of months ago. The reasons behind this series are simply that, over the last few years, static stretching has gotten a bad rap in strength and conditioning circles and to show how we can use static stretching to enhance performance rather than detract from it. The first two parts of this series looked at the basic guidelines of a static stretching routine and stretches for the lower body. In this final installment, we will cover static stretching for the upper body.

Just to recap, the purpose of static stretching is not to warm-up for athletic activity; it is to lengthen those muscles that were shown to be overly short at the conclusion of our initial assessment at SST. It is important to note that we do not incorporate a shotgun approach and static stretch every single muscle group. Depending on the areas of tightness of the individual, stretches for only a single muscle group might be prescribed.

With our recap complete, let’s get into the common trends and then the actual stretches!

Common Trends:

Tight pectoralis major Part 1

Tight latissimus dorsi Part 2

Tight upper traps/levator scapulae

Tight Upper Traps/Levator Scapulae

The upper traps and levator scapulae are two different muscles which get tight under the same general conditions, again associated with poor seated posture. First, the upper traps are easily found at the upper back to either side of the spine. The levator scapulae, on the other hand, is neither as well known nor easily found; it lies deeper than the traps and the superficial neck extensor muscles.

To stretch the upper traps, simply pull the shoulder blade, on the side you want to stretch, down towards your butt and then lean your head (or gently pull it with your opposite side arm) diagonally towards the non-stretch side armpit (think chin to armpit).

To stretch your levator scapulae, take a similar set-up as the upper trap stretch, placing the stretch side hand behind your lower back and depressing the shoulder blade. With the other hand, gently pull the head towards the non-stretch side armpit (again, think chin to armpit). Like the other stretches; 10-15 seconds, release, and perform another 1 or 2 reps.

SST has been very fortunate to have trained thousands of hockey athletes throughout their 8 locations in Canada. We, at SST, wish everyone a great summer and remind you to concentrate on your off –ice training. Please check out our website www.sst.training for more info about SST’s High Performance Summer Camp!

Learn how to become faster by dragging a sled, tire flipping, fire hose dragging, car dragging and much more!

This series on how to incorporate static stretching to improve athletic performance was begun a couple of months ago. The reasons behind this series are simply that, over the last few years, static stretching has gotten a bad rap in strength and conditioning circles and to show how we can use static stretching to enhance performance rather than detract from it. The first two parts of this series looked at the basic guidelines of a static stretching routine and stretches for the lower body. In this final installment, we will cover static stretching for the upper body.

Just to recap, the purpose of static stretching is not to warm-up for athletic activity; it is to lengthen those muscles that were shown to be overly short at the conclusion of our initial assessment at SST. It is important to note that we do not incorporate a shotgun approach and static stretch every single muscle group. Depending on the areas of tightness of the individual, stretches for only a single muscle group might be prescribed.

With our recap complete, let’s get into the common trends and then the actual stretches!

Common Trends:

Tight pectoralis major – PART 1

Tight latissimus dorsi – Part 2

Tight upper traps/levator scapulae

Tight Latissimus Dorsi

Tight lats are a common problem area for much of the same reason as the pecs: they’re internal rotators of the upper arm. Yes, they also produce other movements such as shoulder extension, adduction, and scapular downward rotation, however their role as internal rotators is the main issue because of typical “computer guy” posture. Notice your posture right now as you’re reading this. There’s a good chance that you are both internally rotated (this is due to the nature of typing/using a mouse) and protracted (shoulders rounded forward). When you add to this the fact that you spend hours of each day in this position at school or playing video games, the result is that your pecs and lats will become shortened. To stretch the latissimus dorsi, bend over at the waist and grab onto a vertical pillar structure with one or both hands. Then simply shift your weight right back to your heels and lean back a little (push your butt back). You will feel the stretch in the muscle belly. Again 10-15 second holds, relax, and go back into the stretch again but lean back a little farther. Do a total of 2-3 reps depending on how tight you are.

SST has been very fortunate to have trained thousands of hockey athletes throughout their 8 locations in Canada. We, at SST, wish everyone a great summer and remind you to concentrate on your off –ice training. Please check out our website www.sst.training for more info about SST’s High Performance Summer Camp!

Learn how to become faster by dragging a sled, tire flipping, fire hose dragging, car dragging and much more!

This series on how to incorporate static stretching to improve athletic performance was begun a couple of months ago. The reasons behind this series are simply that, over the last few years, static stretching has gotten a bad rap in strength and conditioning circles and to show how we can use static stretching to enhance performance rather than detract from it. The first two parts of this series looked at the basic guidelines of a static stretching routine and stretches for the lower body. In this final installment, we will cover static stretching for the upper body.

Just to recap, the purpose of static stretching is not to warm-up for athletic activity; it is to lengthen those muscles that were shown to be overly short at the conclusion of our initial assessment at SST. It is important to note that we do not incorporate a shotgun approach and static stretch every single muscle group. Depending on the areas of tightness of the individual, stretches for only a single muscle group might be prescribed.

With our recap complete, let’s get into the common trends and then the actual stretches!

Common Trends:

Tight pectoralis major

Tight latissimus dorsi

Tight upper traps/levator scapulae

Tight Pec Major

The pectoralis major muscle has two main functions: to horizontally adduct the arm and to internally rotate the humerus, so in order to stretch it we need to both horizontally abduct the arm and externally rotate it. The most commonly used stretch involves placing your outstretched arm on a doorway and then rotating your chest away from your arm. The main problem here is that not all the muscle fibers are oriented at the same angle, so by just placing your arm at one position (shoulder height, for example) you only get a good stretch in those fibers that run with the same orientation as your arm (in this case, straight across the muscle belly which are in the mid to upper portion of the pectoralis major muscle). To stretch all the fibers, you will need to perform this stretch with your hand above shoulder height (think 45 degrees), at shoulder height, and below shoulder height (again, think 45 degrees). Hold each position for 10-15 seconds.

SST has been very fortunate to have trained thousands of hockey athletes throughout their 8 locations in Canada. We, at SST, wish everyone a great summer and remind you to concentrate on your off –ice training. Please check out our website www.sst.training for more info about SST’s High Performance Summer Camp!

Learn how to become faster by dragging a sled, tire flipping, fire hose dragging, car dragging and much more!

When examining the critical factors that contribute to high level athletic performance, flexibility is one of the key items. It has been hypothesized that improving an athlete’s flexibility may allow them to be more successful in their chosen athletic endeavor. More specifically, speed, may be significantly improved by incorporating some form of flexibility enhancement into an athlete’s training program.

Recently, a scientific study was conducted to examine whether or not including a specific form of flexibility training in an athlete’s daily training routine would improve sprint performance. In this study, 30 men age 20-35, who exercised an average of 7.5 hours per week during the six months prior to the study served as subjects. Their preferred modes of training were free weights and cardiovascular machines (Stairmaster, stationary bicycle etc.). Fifteen individuals included twice daily, five minute flexibility sessions into their exercise routine, thereby acting as the treatment group. The second group served as the control and did not incorporate any additional flexibility training into their pre-existing training program. Flexibility was assessed by a sit and reach test, power through a vertical jump test and speed by a 40 meter sprint. The results, expressed as percent improvement from the pre test to the post test, are as follows:

Improvement from Pre Test to Post Test

Flexibility

Power

Speed

Treatment group

64%

10%

5%

Control group

9%

0%

0%

These results indicate that supplementing an athlete’s daily training routine with flexibility training is an excellent way to increase athletic performance. In essence a flood of events is set into motion. Flexibility improves, which in turn positively affects power generation, thereby augmenting speed.

On top of this, flexibility leads to decreased injury. By not having to take time off to heal an injury we are able to spend more time gaining strength which will ultimately lead to enhanced levels of speed. So what are waiting for? Why not add this extra tool into your toolbox to bring your performance to the next level?

SST has been very fortunate to have trained thousands of hockey athletes throughout their 8 locations in Canada. We, at SST, wish everyone a great summer and remind you to concentrate on your off –ice training. Please check out our website www.sst.training for more info about SST’s High Performance Summer Camp!

Learn how to become faster by dragging a sled, tire flipping, fire hose dragging, car dragging and much more!

It is becoming impossible to talk about strength and conditioning without someone mentioning “CORE” training. The notion that in order to have functional sports training you must train the core specifically is not only wrong, but is leading to many problems and imbalances in today’s poorly trained athletes. Before we delve into this, let’s first examine the classical thinking behind “core” training. To many, the core consists of the muscles in the abdomen, lower back, some even include muscles of the pelvis, ribcage, and spine into the equation. You can begin to see where the problem with “core” training begins as it means many different things to different people. Some believe sit-ups and leg raises to be core training, others argue the core is trained with every movement. So which is it? Well, although sit-ups and leg raises will isolate and train the muscles of the abdomen, they likely will not improve performance. In fact they can lead to tight hip flexor muscles and decrease mobility; a hockey player’s worst nightmare. In order for improved performance we must improve the body’s ability to transfer force between tissues. In order to achieve the greatest amount of force transfer the body must develop the ability to remain stiff. This is where the core comes into play; for improved performance we must train the core’s ability to remain rigid in order to allow for force transfer between the upper and lower extremity. This is especially important in hockey during changing direction, taking a slap shot, and many other basic skills performed numerous times each game.

How do we train Stiffness?

To train the body to be able to stay stiff under different conditions we must put it in different situations and force it to remain stiff. Sounds simple? The devil is in the details – using single leg exercises, the body is forced to stabilize itself; also single arm weighted carries may be some of the best core exercises you can use. In both cases, the body is given an uneven load that it is forced to balance in order to perform the exercise. Other variations that are great for improving stability: plank variations and loaded squats; both encourage stiffness throughout the mid section in order to transfer force between the lower and upper body. Therefore, if training the body to balance is best then wouldn’t using unstable surface equipment be the most effective?

Although these types of training techniques are often utilized in an attempt to improve stability within the core during exercise, you may not be achieving these benefits from them. Studies have shown that unstable surface training in trained athletes does not provide adequate stimulus in order to promote a training effect. As a result although it may look impressive to stand on a physio ball with a barbell over your head, or to balance a dumbbell on your head while squatting on a Bosu, in actual fact you are not receiving much more than a cool story to tell at the dinner table that night, and certainly not an increase in performance. In reality, sports are played on stable surfaces and should be trained on stable surfaces. The inclusion of unstable surfaces during training can also potentially increase the risk of injury due to falling, rolled ankles etc. If the goal of training is to reduce injury and increase performance, then training in a fashion that best mimics the demands of the sport is your best option.

Dave Scott McDowell

SST has been very fortunate to have trained thousands of hockey athletes throughout their 8 locations in Canada. We, at SST, wish everyone a great summer and remind you to concentrate on your off –ice training. Please check out our website www.sst.training for more info about SST’s High Performance Summer Camp!

Learn how to become faster by dragging a sled, tire flipping, fire hose dragging, car dragging and much more!

Balance on hand and one foot holding “hot spots” until pain diminishes

Roll from top of glute to middle.

Begin w/ roller at hip bone on your side. Keep

body perpendicular to ground. Balance on forearm.

Slowly roll to find “hot spots”

Change emphasis slightly by rolling side to side.

Lie on one side w/ shoulder perpendicular

to ground.

With arm bent rollout teres minor (back

shoulder)

With arms straight roll lat from bottom to top

Balance on hands and feet rolling the upper hamstring area

.

Balance on hands to work hamstrings

from glute to knee.

Cross one foot over the other to emphasize one side.

Balance on hands, roll from knee to ankle

Emphasize one side by crossing your legs

Do this with toes pointed out and up.

Balance on elbows, face down with quads on foam roller.

Work you’re way up or down roller

To place great emphasis on one leg, cross over the back or shift body weight to one side.

Lie on far end of roller on one side hip complex.

Slowly roll up and down

Roll slightly to your side to emphasize lateral

(outside) areas.

Balance on elbow and hand with one leg (roller side) at about 130 degrees.

Slowly roll from knee to hip complex changing leg position slightly for emphasis

Shift weight toward roller for more pressure.

Get on all fours with either far end or entire

roller on one shin.

Shift body to apply pressure to anterior tibialis (muscle on front of shin) roll from knee to ankle

Roll outside of calf to get emphasis on peroneals..

SST has been very fortunate to have trained thousands of hockey athletes throughout their 8 locations in Canada. We, at SST, wish everyone a great summer and remind you to concentrate on your off –ice training. Please check out our website www.sst.training for more info about SST’s High Performance Summer Camp!

Learn how to become faster by dragging a sled, tire flipping, fire hose dragging, car dragging and much more!

Exercise 3) – Partner Assisted Static PushesThis is a simple, yet effective exercise for training the rotational core muscles of the abdominal region (internal and external obliques). The only drawback to this exercise is that at least two people are needed to perform it.

Execution: Simply have two athletes facing one another with legs shoulder width apart. While the working athlete holds their arms straight out in front and hands clasped together, the partner will simply add resistance by slightly pushing against the hands of the athlete. The working athlete will then try to keep their arms straight out in front of themselves, by “pushing” against their partner. This exercise targets the oblique regions of the athlete, by forcing them to use their core region (abdominals and lower back musculature) to remain in position.

Repetitions: 12-15 reps or go for a set timeSets: 2-3 (change sides, and push from the other direction)

Remember not to push too hard against the working athlete, but just enough to let them feel their core area being worked. Again, add repetitions to the exercise or time for added progression.

There you have three great exercises that can be incorporated into an abdominal circuit. Choose 1-2 of these to begin, but remember, form over weight being used is the utmost concern- Please, leave your ego at the door! Enjoy.

SST has been very fortunate to have trained thousands of hockey athletes throughout their 8 locations in Canada. We, at SST, wish everyone a great summer and remind you to concentrate on your off –ice training. Please check out our website www.sst.training for more info about SST’s High Performance Summer Camp!

Learn how to become faster by dragging a sled, tire flipping, fire hose dragging, car dragging and much more!

– Russian Twists with medicine ballThe Russian twist is another movement that works the core region with direct resistance (medicine ball), as well through the athlete trying to “stabilize” the body through body balance.

Execution: Simply sit on the ground with the upper body arched and slightly leaning back (approximately 45 degree angle) while simultaneously lifting the feet in the air. The knees are kept bent throughout the exercise. Now, while grasping the medicine ball at one side of the body, begin lifting the ball off the ground and twisting the arms and lower abdominal region to the other side and hit the ground with the ball. Don’t relax the ball as it makes contact with the ground, but simply continue the exercise to the other side, continuing to make brief contact with the ground and twisting to the other side.Repetitions: 20-30 to beginSets: 2-3

If the exercise becomes too easy for the athlete, simply add more repetitions, go for time, or even use a slightly heavier medicine ball. Remember to focus on form, and progress will follow!

SST has been very fortunate to have trained thousands of hockey athletes throughout their 8 locations in Canada. We, at SST, wish everyone a great summer and remind you to concentrate on your Off-ice training. Please check out our website www.sst.training for more info about SST’s High Performance Summer Camp!

Learn how to become faster by dragging a sled, tire flipping, fire hose dragging, car dragging and much more!

Protein is one of three Macronutrients (carbohydrates and fats being the other two), it is made up of amino acids which are the building blocks for protein. Primarily protein is responsible for our growth and development and is also required for every chemical reaction within our bodies. Along with muscle growth and repair, our body also requires protein to manufacture hormones, antibodies, enzymes, body tissue and it can also be used as a source of energy for the body when glycogen stores are scarce. All of the functions listed above are of course essential for living!

What are Amino Acids?

As mentioned above, amino acids are the building blocks of protein. There are about 22 amino acids, 9 of which are essential and must obtained through our diet. The remaining amino acids are non-essential meaning that our body can actually produce them itself.

Proteins can also be either complete (there is a complete profile of amino acids) or incomplete (missing amino acids or doesn’t have enough amino acids to meet bodies needs). Complete proteins are found in animal proteins such as fish, beef, poultry, eggs, pork, lamb and other game meat. Incomplete proteins are typically found in plant sources such as nuts, seeds and legumes. These incomplete proteins must be eaten with brown rice, wheat or corn to make a complete protein that your body can effectively utilize.

Branch Chain Amino Acids (BCAA’s) are a unique type of amino acid and are a staple supplement for athletes of all types as these amino acids is metabolized in the muscle opposed to the liver where all of the other amino acids are metabolized. There have been many studies that show reduced levels of fatigue in athletes who use BCAA’s for both anaerobic and endurance sports. Many bodybuilders and power lifters take BCAA during their workout as it improves recovery during and post workout.

If you are an athlete who is serious about training results, BCAA will help you immensely, as they have an anti-catabolic effect in which prevents muscle breakdown, which intern promotes muscle recovery and growth.

How Much Protein do I need?

The amount of protein that one person needs may vary as it depends on a number of different factors, such as: Body type, personal goals, activity level, size and lifestyle. Here are few equations you can easily use to avoid a deficiency and reach your training goals!

To avoid a protein deficiency your body requires at least .8g of protein/kg of body weight.

A safer rule of thumb to live by is to try to get 1 g of protein/pound of bodyweight, to ensure proper immune function, metabolism, weight management and optimal performance.

If you are looking to put on muscle your body will require closer to 1.5 g of protein /pound of body weight! The same recommendation of 1.5g of protein/ pound of body weight for a low carb diet is suitable

How Much Protein are YOU Getting?

Now that you know how much protein you are supposed to have, how much are you actually ingesting on a daily basis? For most people this is not as high as one would think.

It is recommended that you get as much protein as possible through natural and organic food sources, as these foods will contain a high profile of micronutrients and your body actually has to use energy to break the food down. Protein supplements are definitely recommended for vegetarians and vegans, as well as athletes and anyone looking to build muscle or put on weight. Having a protein shake after your workout will help get protein to the muscles immediately to aid in the muscle recovery process.

If you are 225 lbs like the person in the example above and you eat three eggs for breakfast (18 g), 2 chicken breasts (60g) for lunch and a steak (42g) for dinner then you are only at a total of 120 g for the day. Say you add a handful of nuts (7-9 g) and a bowl of bean salad (10-14g) as snacks that gets you to around 150. Leaving an additional 75g until your reach the goal of 1 g / lbs of body weight and that is where your protein shake and BCAA come into play. 1 scoop of protein is typically 25g, add 2 scoops of protein to your shake, along with your BCAA and you have met your goal of 225 g of protein/day!

Protein Deficiency

Unlike carbohydrates and fats, our body does not store protein well as it is constantly being used up by our bodies to carry out all of the functions it is responsible for. If you are not getting enough protein you may notice a host of physiological problems occurring within your body such as: increased risk of injury, reduced muscular strength and endurance, weakened immune system, unstable blood sugars levels, weight or hair loss or having difficulty sleeping.

If you have read this article and realize you are not getting as much protein you should be and are actually experiencing some of these symptoms, it could be as easy as eating more protein! Also use your resources such as books or internet to find out how much protein is in a certain food so it will be easier to track your daily intake.